Category Archives: Drinks

Lemon Drop {Thirsty Thursday}

 

Good Thursday Morning! It’s “Thirsty Thursday” so don’t forget to drink your fluids today! A good rule of thumb is to take your weight in pounds and divide it by 2, that’s how many fluid ounces of water you should aim for in a day!  So drink up!

This morning I had a yummy shot of my clean eating version of a lemon drop! It went perfect with my lemon ginger granola (post coming soon).  I’m keeping this short today, I am off to drop the kids off at school and then off to train my clients. Stay hydrated!

 Lisa’s lemon drop
Servings: 2/ Serving size: varies, makes about 6 fluid ounces
Calories: 75/ protein: 0 g/ carbs: 18 g/ fiber: 0 g/ sugars: 14 g
 
Ingredients:
2 small to medium golden delicious apples (any apple works)
1 inch piece of ginger root ( I used a bit more ’cause I love ginger)
1/4 cup of fresh lemon juice (~2 lemons squeezed)
4 fluid ounces of water or more depends on how watered down you like it
pinch of cayenne pepper to your taste
 
Directions:
1. I just cut the apple into slices with seeds, core and all. I only peeled the ginger root since it wasn’t organic, then I placed all the ingredients in a blender ( I used my blend-tec blender). Mix until it is a smooth consistency.
 
2. optional: you can drink this as is, however it is quite pulpy, stringy and fibrous, not very appealing. I chose to strain it using a mesh colander.
Note: save the pulp for tomorrow’s fun recipe!
 
Pour into a glass and drink immediately. Cheers!
 

Wild on Wednesday with a Pineapple Kale Green Tea drink!

Well, it’s another “Wild on Wednesday” post. Today I made my pineapple green tea smoothie but instead of spinach (which I didn’t have on hand) I used baby kale. I got a few of my brave clients to try it for the first time! As you can see, Bev, was unsure and plugged her nose! Cheers to another successful drink! You can click, here for the recipe.

One of my goals is to get back into posting regularly but life has blessed me with so many wonderful opportunities that it has kept me from blogging and commenting on my favorite blog’s. I have the chance at a wonderful opportunity to run a 7 week bootcamp for women in April at a local fitness studio (more details to come soon). I’ve been testing it on my own clients, getting feedback on how to improve the program. I’m so excites and who knows, maybe one day I’ll be offering the same boot camp workshop but online!

What did you do today that was “wild” and “crazy”? Did you try a new food or a new exercise today?

 

Wild on Wednesday with an Avocado Kale Green Smoothie

I’m back!!!!!

I’m here today to share with you one of my latest creations, avocado kale green smoothie!  I have been sharing this recipe all week with my nutrition/personal training clients, neighbors and even my baby sitter!

Do you know what today is? It’s “Wild on Wednesday!”  It’s something I came up with to get my clients excited about being accountable. I encourage them to report to me (or a workout buddy) via email, text, or Facebook demonstrating they are committed to a healthy lifestyle! This morning I had Bev, my training client,  try my avocado kale green smoothie.  I didn’t realize I added a pinch too much of cayenne pepper, hence the “are you kidding me? This green sh*t  tastes good to you?” look! Sorry Bev! :)

A general run down of nutrients:

Kale: kale is a super food because it is full of vitamins, minerals, fiber and antioxidants. Kale has high concentrations of vitamin A, C, and k and B6. It is also a good source of minerals, such as: calcium, magnesium, manganese, copper, potassium , iron, and phosphorus. Just one cup of kale contain 5 grams of fiber which is 20% of daily requirement.

Avocado: is an excellent source of monounsaturated fatty acids. Foods rich in monounsaturated fats can help lower cholesterol. There are 13 vitamins that the body absolutely needs: vitamins A, C, D, E, K and the B vitamins (thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate). Avocados naturally contain many of these vitamins

Apple: Apples are a great source of fiber, mainly soluble fiber, the kind that binds to cholesterol. Apples are also filling due to the high fiber content, can help satisfy hunger! They are also a good source of vitamin C.

Lemon juice: lemons are a great natural remedy. Lemons are acid tasting but have an alkalizing effect inside the body to help balance out pH. Lemons may help boost immune system with its high vitamin C content. Lemons acts like a mild diuretic, try having a cup of warm water with 1 to 2 tablespoons of fresh lemon juice.  

Ginger root: is known for aiding in gastrointestinal distress, helps with nausea and vomitting, and offers protection against colorectal cancer. Gingerol is the main active component in ginger that gives it that distinct flavor.

Cayenne pepper: capsaicin is an ingredient that is found in hot peppers, it is what makes it so spicy. It may help aid in thermogenesis (heat production) up to 20 minutes after consuming it! You can read more about it here!

 Lisa’s Black Kale Green Smoothie
Servings: 2/ Serving size: 6 fl. oz.
Calories: /Protein: /Fat: g/ Carbs: /Fiber: g
 
 Ingredients: 
1 cup of organic kale leaves (I used black kale)
1/2 cup of purified water (coconut water tastes great too!)
1/2 apple (I used golden delicious)
1/3 of an avocado
1 Tbsp of fresh grated ginger (add more or less to your taste, ground ginger is good too)
1/2 lemon juiced (about 2 Tbsp)
pinch of ground cayenne pepper
 
Directions:
1. Add about 1/2 cup of water in blender. Rinse kale well, pick leaves off the stem and place kale leaves in the blender. Add  the remaining ingredients and blend until smooth.
2. Optional to add other nutrition add ons, such as chia seeds, hemp seeds, nuts, flax meal, etc.

Orange-Carrot Ginger Smoothie {Fitness Friday BH}

Sorry for the blurry picture, it was early in the morning! My "Anti-Inflammatory" Smoothie

So the other day, I mentioned how I woke up with inflamed stiff joints in both of  my hands. I’m not sure if it’s related to all the wheat I ate over the weekend and the extra sweets from my son’s chocolate birthday cake (will post soon) but I sure feel better when I limit or avoid wheat (gluten) and sugars in my diet. How about you?

I had to teach that same morning, so I whipped up a smoothie that I like to call the “anti-inflammatory” smoothie. I drank a few shots before I tought my barre class. I made a little extra for the ladies to try at the studio too. Not sure if they liked it, but little do they know they are my guinea pigs for my recipes before I post them! :)

I like this article I found on Today’s Health written by Joy Bauer, RD, ” Fight Arthritis with These Foods.”  She suggests we add the following foods in our diet to help reduce arthritic pain.

  • Omega 3 fatty acids:  Is considred an “esential fatty acid (EFA)because the human body cannot manufacture it and must come from food sources, such as salmon, sardines, fortified omega 3 eggs, walnuts, flax meal, and chia seeds. Omega 3 fatty acid actually works to decrease inflammation by suppressing the production of cytokines and enzymes that erode cartilages.(1)
  • Antioxidants : specificallybeta carotene, beta cryptoxanthin, anthocyanidins. Certain antioxidants may help to protect the body from the effects of free radicals, and are a critical part of an anti-inflammation diet. Research has demonstrated that certain antioxidants may help prevent arthritis, slow its progression and relieve pain. (1)
  • Vitamin C: Most people associate vitamin C with supporting the immune system to help fight cold and flu, however, many peopel may not know that vitamin C is one of the nutrients most responsible for the collagen synthesis, a major component of cartilage.(1) Though it’s best to get your vitamin C from whole food sources, however if you choose to supplement avoid taking mega high doses for a long period of time or else it can have some side effects to your health such as making your arthritis worse, nausea, diarrhea, oxalate-containing kidney stones. (1, 2) Sources include: sweet peppers, guava, oranges, lemons, straberries, tomatoes, and kale just to name a few.
  • Selenium: In a study of more than 900 people, those who had low levels of selenium were more likely to have osteoarthritis of the knee. People who ate very few selenium-rich foods were nearly twice as likely to have severe arthritis compared with those who ate a selenium-rich diet. (1) Food sources include: Brazil nuts, tuna (canned light is best~lower in mercury), shrimp, crab, oysters, lean meat, and wheat germ just to name a few.
  • Spices: ginger and turmeric: Not only is ginger used to help prevent or treat nausea and vomiting. There is some promising evidence that the phytochemical in ginger called gingerol may help reduce pain from osteoarthritis and rheumatoid arthritis. (3)  Joy Bauer notes that ginger can act as a blood thinner so if you are on any blood thinning medications, take precaution. (1) Turmeric, also known as curcumin, may help arthritis by suppressing inflammatory body chemicals, according to some scientific studies. (4, 5) Try adding turmeric to your dinner, such as tofu, chicken or soup. Though I’m not  sure how it would taste in a smoothie! ;)

Dr. Weil has a great overview on Osteoarthritis treatment, click here to read it. For my coffee loving friends,  you maybe dissapointed to find out that he suggests not drinking more than 2 cups of coffee per day in which it may contribute to calcium losses. :(

Lisa’s Anti-Inflammatory Smoothie
Servings: 2  Serving Size:8 fluid ounces
Weight Watcher points plus:5
Calories: 209/Protien: 5 g/Fat: 8 g/Carbs: 32 g/Fiber: 11 g
 
Ingredients:
1 medium carrot sticks or 1 cup. carrots (beta carotene)
1 whole orange, peeled or 1 cup of orange segments  (vitamin C, beta cryptoxanthin)
1 inch piece ginger root, peeled ~ 3 tablespoons grated (gingerols)
1 cup strawberries (vitamin C, anthocyanidins)
2 Tbsp chia seeds (omega 3’s)
2 Brazil nuts~ add in the smoothie or eat it on its own (selenium)
1/4 cup water to blend or you can use tea or fresh squeezed fruit
 
Method:
1. Add your liquid in a blender, I used purified water. Add remaining ingredients; blend until smooth. Serve immediately over ice or add ice in the blender to make a slushy type of smoothie. Enjoy! :)
 
% Daily Values based on a 2,000 calorie diet (estimation): vitamin A: 222%/ selenium: 138%/vitamin C: 124%/manganese: 40%/ calcium: 40%/ B1: 18%/ B6: 16%/ folate: 16%/ potassium: 16%/ copper: 12%/ iron: 12%/ vitamin K: 12%/ B3: 11%/ B2: 7%/ zinc: 7%/pantothenic acid: 6%/ chromium: 4%
 
 
I sharing this recipe and linking up with Jill Conyers, “Fitness Friday” blog hop! Check out the other bloggers for recipe and workout ideas!
 
References:
1. “Fight Arthritis with These Foods”, Today’s Health MSNBC.com
2. Linus Pauling Institute, Vitamin C micronutrient page.
3. University of Maryland Medical Center, Medical Reference: Complimentary Medicine Ginger web page.
4. University of Maryland Medical Center, Medical Reference: Complimentary Medicine Turmeric web page.
5. Andrew Weil Overview on Osteoarthritis web page.

Week 3 Whole Living Challenge {Sunshine Burst Smoothie}

Good Monday Morning and Happy Martin Luther King Jr. day! My kids are home from school today in observance of his birthday. I have a few educational projects in mind for them to learn more about his great dream. My kids got a kick out of Kay’s post this morning. She wrote a short sweet post in honor of Dr. King, here. In her post she features an artist, named Pete Fecteau. Pete spent 40 hours configuring a monumental mosaic of Dr. Martin Luther King Jr., back in 2010, made entirely out of Rubik’s Cubes called ‘Dream Big‘ , (click Pete’s name to view more on this project).  

Okay Now onto the Whole Living Action plan! We are half way there!!!

Week 3′s challenge is to keep up with the detox diet, but try to add some of the “avoid” foods back into your diet. Take note of how you feel and how these foods affect you. Also Whole Living magazine recommends kicking up your workout a notch, not a problem for me since I started the BodyRock 30 day challenge, today is week two day 1 for me. To get a glimpse of my workout, you can view it here.

Whole Living Magazine recommends the following foods to reintroduce into your diet. (This is an example I came up with to give you an idea on what days to introduce the single foods back into your diet).
  • Day 1: beans {start with a small amount}
  • Day 4: eggs
  • Day 6: natural sugars, honey, agave, maple syrup, brown rice syrup
Foods to avoid this week:
  • Caffeine
  • Added sugars, including artificial sweeteners
  • Processed foods/beverages
  • Alcohol
Optional foods to avoid:
  • corn
  • peanut/peanut products
I introduced wheat gradually last week into my diet, I felt fine up until Sunday morning. On Saturday, we had family over to celebrate my son’s 10th birthday, let’s just say I went a bit overboard with the “wheat” foods. I couldn’t resist “wheat” pasta, “wheat” bread and chocolate cake (made with wheat). Even though I ate perfect small portion throughout the day, I still woke up on Sunday morning with  swollen and stiff  joints in my hands, not to mention I experienced  some gastrointestinal issues.  It’s Monday and I feel much better today. Yesterday I made a special smoothie I like to call the “ant-inflammatory” smoothie, I’ll share with you later in the week!  
 
 
This month I am co hosting the Citrus-love blog-hop along with other wonderful food bloggers led by Junia at Miss Pensimentos. Scroll down below to check out the photo’s and links to their citrusy treats.
 
Lisa’s Sunshine Burst Smoothie
Servings: varies (mine made 16 fluid ounces)/Servings Size: ~ 8 fl. oz.
Weight Watcher pts plus: 5
Calories: 179 /protein: 4 g/fat: 1.5 g/carbs: 37 g/fiber: 5 g
 
Ingredients:
1/4 cup liquid {I used fresh squeezed orange juice}
1 whole orange peeled
1 cup fresh strawberries (frozen works well too, just use no sugar)
1 whole ripe banana {peeled, of course}
1/4 c. Greek low fat plain yogurt
 
Method:
Add ingredients to a blender and blend until smooth! Enjoy!
 
 
A Little Bit of Everything ~ Astig Vegan ~ Baker Street ~ BigFatBaker ~ CafeTerraBlog ~ Cake Duchess ~ Cakeballs, Cookies and More Elephant Eats ~ Food Wanderings ~ Georgiecakes ~ Hobby And More ~ Mike’s Baking ~ Mis Pensamientos ~ No One Likes Crumbley Cookies ~ Oh Cake ~ Parsley, Sage, Desserts and Line Drives ~ Peaches and Donuts ~ Savoring Every Bite ~ Simply Reem ~ Smart Food and Fit ~Soni’s Food for Thought ~ Teaspoon of SpiceThat Skinny Chick Can Bake ~ The Art of Cooking Real Food ~ The More Than Occasional Baker ~ The Spicy RD ~ The Wimpy Vegetarian ~